If you’re a gym enthusiast or someone who loves fitness, then you must have heard about creatine. It has become a popular supplement over the years, and for good reasons too.
But what exactly is creatine?
Creatine is a naturally occurring amino acid produced in your body that provides energy to your muscles during intense physical activities. When you take supplements containing creatine, it helps increase the level of this nutrient to give you an extra boost during workouts.
So now that we know what creatine is let’s dive into some information on how to find the best one for you!
Benefits of Creatine
Before we go any further with choosing the best type of creatine supplement for you, let’s examine some benefits:
Increased Muscle Growth
Creatines will help to increase muscle growth by providing more energy within cells which leads to bigger gains in strength and muscle mass.
Enhanced Exercise Performance
When taken before exercise, supplements improve performance decreasing fatigue during high-intensity exercises like weightlifting.
Reduced Fatigue/Recovery Time
Reduced levels of discomfort after heavy resistance training results from using these sources as they allow rapid recovery due to improvement in muscular adaptation processes.
Types of Creatine Supplements
There are many types available which can sometimes make it hard trying figuring out which works best. Below are 5 different types generally sold:
1) Pure Creatin Monohydrate
4) Ethyl Ester.
This list isn’t exhaustive – there are also liquid forms and mixes done with other stimulants but those aren’t quite important (or effective). Each has their upsides which we’ll go through below:
Pure Creatin MonoHydrate
It’s considered by most the overall best option. It has fewer types of additives and the highest rate of absorption by the body which positively impacts results.
– low cost
– no side-effects
This type is regarded higher than pure creatine due to its pH level being acid neutral – in this way, it aims to bypass any digestive distress related to acidity associated with creatines that aren’t Kre Alkalyn-based.
– Cost more due to branding
– No significant difference even at efficient dosages between it and simpler sources
Micronized Creatin Monohydrate
The same as plain monohydrates except the powder goes through another processing stage which breaks down into smaller particle sizes so that they’re absorbed quicker.
It’s a newer one but works efficiently too however there hasn’t been enough research on it yet.
1) Improved solubility in water
2) Absorbs faster than others
1) Might cause stomach discomfort if allowance intake amounts are surpassed
Commonly known for its delivery mechanism via lipids (fats), making them better bioavailable. However reduced studies were available after discovering other awesome means of creating pre-workouts supplements.
Upside: 1) Increased muscle mass formation per given amount taken i.e less portion=greater benefits
Hydrochloric analysis enters our line-up here taking second place behind micronized versions regarding quick absorbance rates in circulation without having loading phases required more traditional counterparts will typically need.
Which One is Best for You?
Honestly, it depends on your goals, what your budget looks like, and whether or not you’re willing do go through trial-and-error until you get exactly what works well for you. But hopefully some options were provided above to help narrow it all down.
There isn’t a one-size-fits-all answer regarding creatine supplements’ effectiveness, digestion route preference and dosages (even though most pre-workouts heavily rely on using it).
If you’re looking for the best bang for your buck, Pure Creatin Monohydrate is still the overall winner in terms of performance/price ratio followed by Kre Alkalyn and micronized versions.
How to Take Creatine Supplements
When beginning with these supplement programs, there’s usually an initial loading period during which users will take more substantial doses of the product than usual.
A specific goal can need different variations but usually said percentages range around 20 grams/day spread evenly across multiple servings taken sometimes until reaching 30 gram dose before dropping off eventually sitting at achievable maintenance concentration.
The full-loading phase will rarely expeceed seven days total but if anyone experiences harmful symptoms its important they stop taking daily intake levels immediately or worsen injuries beyond repair.
Once participants have finished their suggested load stage, it’s time to enter the meat and potatoes–the maintenance portion consisting of only five grams/day routine supplementation sourced from powdered or tablet enhancing products occurring after satisfied saturation volumes are reached.
Timing Is Key!
Does timing when I consume this supplement impact gains? Happily!… yes preliminary studies suggest muscle absorption rates increase based upon feeding schedules either just after completing exercises/session durations lasting up till two hours following cessation times start restoring exhausted ADP & ATP molecules once carbohydrates become absorbed inside muscles. So then shortly afterwards salts work through movement cycles like cellular power bars conserving those resources required raising endurance potential too!
Hopefully this article helped clear up any confusion surrounding choosing the right type of creatine supplement that works best for you! Remember that every individual has unique goals so trial-and-error will be necessary in some cases. But with the information presented above, you should be able to find a starting point on your search.
So go forth and create an awesome workout regiment powered by creatine!
Hey there, I’m Dane Raynor, and I’m all about sharing fascinating knowledge, news, and hot topics. I’m passionate about learning and have a knack for simplifying complex ideas. Let’s explore together!
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